Posted by IN

Road Block

27 July 2015


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Clean (Spend 20min Working to Heavy Clean)

Metcon (Time)

21-15-9

Power Clean 95/65

Wall Balls

Cash Out – Run 400 meters